Mobile

Apps for
Better Sleep

From the ADHD Experts at

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 Mobile
Apps for
Better Sleep
Download these apps designed to calm racing minds

By THE EDITORS OF ADDITUDE

According to one study, 70 percent of adults with ADHD spend more than
one hour trying to fall asleep each night. However large, this number doesn’t
surprise anyone who’s spent countless nights tossing and turning.

The connection between sleep problems and ADHD may be biological –

the ADHD brain has trouble regulating neurotransmitters like serotonin,
which helps regulate sleep cycles. Other research suggests that stimulant
medication used to treat ADHD may be a factor in sleep difficulties.

Whatever the cause, the results are the same – a restless night and groggy
morning. Even worse, a long-term lack of sleep affects your stress levels,
frustration tolerance, ability to regulate emotions, focus, concentration,
and appetite. Without proper rest, you’re more irritable, impatient, and less
efficient at everything you do. Better understand the
ADHD-sleep link at
Thankfully, counting sheep is no longer the only option. Conquer your http://additu.de/c5
insomnia by downloading one of these top sleep aid apps:

1. W
 hite Noise
• itunes.apple.com/us/app/white-noise/id289894882
• play.google.com/store/apps/details?id=com.tmsoft.whitenoise.
full
Ambient sounds help many adults with ADHD relax and fall asleep
by blocking out the noisy distractions around them – and in their
brains. White Noise lets you select from more than 40 ambient sounds
that signal your brain to produce calming alpha waves. The options
include the old standbys (Ocean, Streams, and Rain Storms) and
from the editors of

3
 some unusual sounds, like Tibetan Singing Bowl and Cat Purring. If
you chill out best with man-made sounds, try out Clothes Dryer, Fan,
Vacuum, or Washer.

2. Relax Melodies
• itunes.apple.com/us/app/relax-melodies-sleep-zen-sounds/
id314498713
• play.google.com/store/apps/details?id=ipnossoft.rma.free
Let your obsessive ADHD thoughts drift away as you lay back, listen,
and enjoy falling asleep with the Relax Melodies app. Select sounds
and melodies that you like, and combine them into your own unique
mix. Save your favorite mixes to use over and over again. Not just a
sleep aid, this app can be used to help you focus on a big project at
work, drown out loud noises, or simply relax.

 eep Sleep with Andrew Johnson

3. D
PERSONAL BLOG
• itunes.apple.com/us/app/deep-sleep-andrew-johnson/
id337349999 Ever feel like your child
• play.google.com/store/apps/details?id=com.hivebrain.andrew- was “The Thing That
johnson.deepsleep Wouldn’t Sleep?” You’re
not alone:
Find your way to dreamland with this guided-meditation app. Many http://additu.de/csleep
adults with ADHD have trouble relaxing and therefore find it difficult
to switch off their brains and fall deeply asleep. But after a few Deep
Sleep therapy sessions with Andrew Johnson as your personal relax-
ation coach, you’ll learn how to power down for a good night’s rest.

4. P zizz Sleep
• itunes.apple.com/us/app/pzizz-solve-sleep-problems/
id915664862?mt=8
• play.google.com/store/apps/details?id=com.pzizz.android
Some sleep apps seem to play the same soundtrack on an endless loop.
Mix up your ambient sound options with Pzizz Sleep. Choose inspira-
tional words and music, or music only, set a duration (anywhere from
10 minutes to 10 hours), and press “Start” – and Pzizz’s structured al-
gorithm will create a unique soundtrack designed to lull you to sleep.
Mobile
Apps for
Better Sleep
from the editors of

4
 5. G
 o To Bed
• itunes.apple.com/us/app/go-to-bed/id765141890?mt=8
It’s 3 a.m. and you’re hyperfocused on a BuzzFeed quiz. Sound familiar?
Sometimes falling asleep isn’t the problem, it’s the getting to bed part
that gives you trouble. That’s where Go To Bed comes in. It reminds “Your brain wants its quiet
you when you should start preparing to hit the sack. time. Keep it up near the
red line all day, all night,
and you’ll pay with those
6. S leepBot familiar fogs and static all
• itunes.apple.com/us/app/sleepbot-smart-cycle-alarm/ day. Get your sleep.”
id578829107 — Bill Mehlman, an adult
No need to manage multiple apps; SleepBot is an all-in-one sleep tracker, with ADHD
smart alarm, and ambient sound machine. Listen to soothing ambient
sounds as you fall asleep, then wake up gradually using the multi-alarm
alert function — perfect if you’re prone to hitting the snooze button. With
its movement and sound tracking functionality, you can find out what’s
waking you up in the middle of the night. The app is also filled with tips
and advice for getting your best night’s sleep.

7. S leep Cycle
• itunes.apple.com/us/app/sleep-cycle-alarm-clock/id320606217
• p lay.google.com/store/apps/details?id=com.northcube.
sleepcycle
Waking up is a challenge for many of us with ADHD, but not with
Sleep Cycle. The app monitors your movements and wakes you up at
the perfect time. As you sleep, you go through light, deep, and REM
phases. To feel refreshed and rested, it’s best to wake during a light
phase. Set the alarm and place your phone under the fitted sheet in the
corner near your head. The app analyzes your sleep patterns and total
sleep time, waking you up at the optimal moment.

The key to choosing the right app is to evaluate your specific sleep needs.
Some people can only fall asleep in absolute silence. Others need white
noise, such as a fan or a radio, to mask disturbances. Some people need a
snack before bed, while others can’t eat anything right before bedtime. If
you’re unsure of what works best for you, try using the SleepBot app (#6 on
our list!) to collect data on your sleeping habits.

One reader shared that using a sleep-tracking app allows him to monitor Mobile
improvement and see which changes make a difference: “I can track the Apps for
effect of changing variables on my sleep, such as when I watch the news at Better Sleep
night or read a book. I also learned that getting exercise first thing in the from the editors of

5
morning helped me feel sleepier in the evening, so, instead of ignoring the
alarm that tells me, ‘Time to get ready for bed,’ I go to bed.” In the past,
without such data, he would not have been able to connect cause and effect
and adjust his habits accordingly.

While individual solutions may vary, there are some universal rules to
practicing good sleep hygiene. Dr. William Dodson, a Life Fellow of the
American Psychiatric Association and a former faculty member at George-
town University, shares his main three pieces of advice for patients:

1. Use the bed only for sleep or sex

2. Stick to a set bedtime and bedtime routine
3. Avoid naps during the day

Take these golden rules to heart, and then work with your smartphone on
the rest

Mobile
Apps for
Better Sleep
from the editors of

6
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